FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

BASELINE WORKOUT

“NCGO BASELINE III”

3 SETS*

AMRAP × 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

FINISHER

3 SETS

15 Hollow Rocks

15 Supermans

-Rest as needed b/t sets-